Colin FosterBy Colin Foster

Updated November 2026

A push pull legs workout routine PDF with pictures gives you a printable split you can follow without guessing: which exercise to do, how to set up, how many sets and reps to aim for, and when to add weight. This guide walks you through building that printable plan, including the picture-style setup cues to include so the PDF is actually usable in the gym.

Step 1: Lay Out the Six-Day Structure

A standard push pull legs split runs six days a week: push, pull, legs, then repeat once. Each push day trains the chest, shoulders, and triceps. Each pull day trains the back, rear delts, and biceps. Leg days cover quads, hamstrings, glutes, and calves. If six days is too much, run the three-day version (push, pull, legs, rest, repeat) and see the lighter option in Quick Push Pull Legs Routine: A Step-by-Step 3-Day Plan.

Shopping for one? See our guide: Push Pull Legs Workout Routine With Dumbbells: 3 Best Picks (2026).

Step 2: Choose Exercises and Write Them Into the PDF

For each day, pick one compound movement first, then one or two accessory moves. Keep the same exercises for at least four weeks so progress is measurable. A workable template:

  • Push: barbell or dumbbell bench press, seated overhead press, incline dumbbell press, cable lateral raise, triceps pushdown
  • Pull: pull-up or lat pulldown, seated cable row, face pull, dumbbell or barbell curl
  • Legs: back squat or leg press, Romanian deadlift, leg extension, seated leg curl, standing calf raise

For a deeper breakdown of how the days fit together, see Workout Routine Push Pull Legs: A Step-by-Step Guide to Building Your Split.

Step 3: Add Pictures and Form Cues to Each Exercise

A printable plan earns its name when every exercise has a visual reference. For each movement, include a photo or diagram plus three short cues. For example, for the bench press: feet flat, shoulder blades pinned back, bar path to the lower chest. Many free exercise libraries and fitness sites publish photos you can reference, so confirm usage rights before you add anything to a file you plan to share. Keep the layout consistent: exercise name, picture, setup, sets × reps, rest period.

Step 4: Set Sets, Reps, and Progression Rules

For most lifters aiming at muscle growth, a reasonable starting structure is 3 to 4 sets per exercise, with compounds in the 6 to 10 rep range and accessories in the 10 to 15 rep range. Rest 2 to 3 minutes after heavy compounds and 60 to 90 seconds after accessories. Use a double-progression rule: when you hit the top of the rep range on every set, increase the weight slightly next session and drop back to the bottom of the range. Write this rule at the top of the PDF so you never have to remember it.

Day Main lift Accessory focus Typical rep range
Push Bench press Shoulders, triceps 6–10 / 10–15
Pull Pull-up or pulldown Rows, biceps, rear delts 6–10 / 10–15
Legs Squat or leg press Hamstrings, calves 6–10 / 10–15

Checklist: What Your Printable PDF Should Include

  1. Weekly split grid with rest days marked
  2. Exercise name, photo or diagram, and two to three form cues per movement
  3. Sets, rep ranges, and rest periods in a fill-in column
  4. A progression rule written at the top
  5. A log column for weight and reps each session
  6. Space for a weekly check-in note on sleep, soreness, and energy

Common Mistakes and Tips

  • Changing exercises every week, which makes progress impossible to track.
  • Skipping the leg day because it is harder; the split works only if all three days are trained.
  • Using pictures that show poor form. Choose clear, correct demonstrations.
  • Ignoring the log column. Write every working set so you know when to add weight.
  • Training to failure on every set. Leave one to two reps in reserve on most work.

A few tools make the routine easier to follow. A clipboard or a plastic sheet protector keeps your printed PDF usable in a sweaty gym. A set of adjustable dumbbells helps with incline and accessory work when a full rack isn’t available. A lifting belt can support heavy squats and rows once you’re consistently moving serious weight.

  • Plastic sheet protector for the printed plan: keeps the page readable mid-session. View on Amazon
  • Adjustable dumbbell set: covers incline presses, lateral raises, and curls without a full rack. View on Amazon
  • Weightlifting belt: supports bracing on heavy squats and rows. View on Amazon

FAQ

Can I follow a push pull legs PDF if I’m a beginner?

Yes, but start with lighter weights and the three-day version if six days feels like too much. Focus on learning form on each exercise before pushing for heavier loads.

How long should I stick with one push pull legs routine?

Most people benefit from running the same program for about four to eight weeks before changing exercises. This gives you enough time to see whether your log shows real progress.

Should I consult a professional before starting?

If you have an injury, a heart condition, or any health concern, check with a doctor or a qualified trainer before starting a new lifting program.

Conclusion

A push pull legs workout routine PDF with pictures works best when it combines a clear weekly split, visual exercise references, and a simple progression rule. Build your printable plan with those three parts, log every session, and adjust only when your numbers stall. Consistent logging is what turns a good-looking PDF into real strength gains.

Ready to choose one?

Colin Foster

About Colin Foster

Colin Foster is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.